September Updates

Karaoke Pizza Party! We hope to see everyone this Friday, September 8,  at 7:30 pm for our karaoke pizza party!  We will be providing beer ( bring a six pack if you want more than one), pizza and tons of laughs as we sing into the night! We will be raffling off some prizes to try to raise some funds for some new gym equipment! Can’t wait to see you all!

***Please be on the lookout for some schedule changes in September. We will be adding a new bootcamp class Friday afternoons at 4:30 pm starting September 29. Kettle bell club will be held Wednesday evenings instead of Tuesdays. ***

Skateboarding  Our last skateboarding session  of the season starts Saturday,  September 9  and ends Saturday, September 23. With Ted Schwallie and Tyler Brown coaching these classes, they are sure to be a blast! We have had such a great time so far coaching camps this summer! We have had campers gain confidence of the board, learn how to drop in, and many new friendships have been made! Cost is $50 for 3 classes on Saturday mornings. If the course dates don’t work with your schedule we offer private sessions or we can also prorate you for classes that you can attend. For more information on cost, dates and sign ups, please click here:  Skateboarding

Run Club  Our seasonal Free Running Club meets every Sunday at 9:30 am! This is our last month of run club, so try to be sure to squeeze in a few runs with us.  We will be going out to brunch after our last run, on September 24 to the Skyline Tavern, everyone is welcome!  There is no cost to join, just sign up so our coaches know who is coming! This is for PDXstrength members and nonmembers. Sign up for sessions here: Run Club

Build a Better Booty! Ready to build a strong, powerful and shapely butt? It is time to fire up those glutes, and learn how to activate those beautiful buns! Get ready to lift, shape and experience the best strength training program to activate those glutes.  This 5 week workshop series, will meet once a week. Big, powerful glutes are great, not just because they make you look good in a tight pair of jeans, but also, as all booty enthusiasts know, because a strong butt sets the stage for safe, heavy lifting in the gym, faster sprints, and a solid and injury-free lower back. More often than not, those with a strong set of glutes tend to display better movement patterns in the deadlift, squat, and a whole range of other exercises than those with a weak and flabby butt, and they also have lower incidence of back and knee pain. Since the GM is the largest muscle in the human body — and also at the center of the posterior chain — these observations don’t really come as a surprise.Cost is $80 for 5 classes.Classes will be held Monday nights at 7:30 pm starting September 11.  Sign up here for the most popular workshop series at PDXstrength:Build a Better Booty Workshop Series

PDX101 If you want to get started at PDXstrength our  PDX101 foundation series are the way to go!   Don’t miss your chance to enroll before these series  fill up in October!  PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $220 for 16 classes, plus free access to open gym, kettle bell, yoga, run club,  and bootcamp classes for the duration of 101! Get started with this link:  PDX101. Don’t wish a year from now, you started today!

    Yoga  Our 8:30 am Sunday morning Yoga Class is designed to help our athletes improve their flexibility, mobility, and breath work. Yoga has amazing benefits, and will truly compliment the work we do at PDXstrength! Yoga classes are included with PDXstrength membership and nonmembers can pay a drop in rate to participate.   You can sign up for Yoga here: Yoga

Stand Up Paddle Board Fitness Have you tried one of our Stand Up Paddling fitness classes yet? There are 3 more weeks of classes offered this season, so if you have been on the fence about taking a class, now is the time to sign up!  For the month of September classes are only $39 including the use of a board!  Stand up paddle boarding (SUP) is low impact, a great workout, and gets you on the water enjoying nature. These unique workouts will be a great way to spice things up, enjoy the outdoors and try something new! Beat the heat and get on the water for some fun, unique fitness! For more information on our SUP program and sign ups : Stand Up Paddle Board Classes

 

  • Olympic Weightlifting  Weightlifting classes will be back this September 27. Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! This 6 week course will cover the Olympic lifts, the snatch and the clean & jerk, as well as assistance exercises for Olympic Weightlifting. Cost is $70 for 6 classes. Sign up for weightlifting here: Olympic Weightlifting 
  • Handstand Workshop with Ari! Ready to get stronger, get upside-downer? Practicing handstands are a fantastic way to build strength, flexibility and body awareness. In this series, students will learn a series of conditioning exercises to safely develop balance and alignment in handstands and other inversions. All bodies welcome, please notify instructor if you have hand or shoulder injuries.
     Ari’s  strengths-based teaching style supports students’ playful process of self-discovery in a way that is productive for raw beginners and practicing professionals alike.
     Ari’s goal is to help you discover all of the amazing things your body can do, just as it is today.He will offer support and wisdom as you work towards your goals for creative physicality.
     Cost is $120 for 6 classes. Classes are held Tuesdays at 6:30 pm starting September 12. Sign up  here: Handstand Workshop

    Gym Newbie Workshop  Have you ever been intimidated to use the weight room at the gym? Do you walk around the weight room, feeling insecure with self doubt cause you don’t even know where to begin? Do you have a gym membership, and just use the cardio machines? Not sure how to use or set up the equipment? Would you like to feel more confident and comfortable with lifting weights? Are you ready to get strong and fit? Would you like to be able to go to the gym, equipped with the knowledge and a plan so that you can actually get results? Well, here’s your solution!
    Perfect for absolute beginners, you will learn the basic compound barbell movements like the back squat, bench press, and deadlift in a safe and encouraging environment. We will teach you the proper way to perform these movements as well as how to set up your equipment, how to get out of a lift safely, and how to help spot others as they lift. You will also receive a free 4-week beginner’s strength program to implement your newfound knowledge!
    We want everyone to feel empowered and confident to walk into the gym with the basic knowledge of how to get stronger. No matter where you workout, your home gym, work, a big box gym…. This workshop will give you the necessary knowledge that you can use for a lifetime.
    Cost is only $19 for the 1.5 hour course. We will donate $2 for every sign up to the Kenton Women’s Village (Argyle Village) Class is held Saturday 11:30 am on October 14.
    Sign up here:   Gym Newbie 

    Member of the month!  Our September member of the month award goes to Julie Ocken! Julie just completed the Hood to Coast relay last week and is always out and about using her fitness outside of the gym. She’s definitely a hard worker in the gym and always has a great attitude in class. We love having her positivity in class and we are lucky to have her in our community. Give Julie a big high five next time you see her in class!
  • Sign up for the Everyday Warrior Battle Series   Hey Team, our gym will be participating in the Everyday Warrior Battle Series starting September 18. We will be doing the workouts on Mondays.  Our goal is to get 25 members signed up. So far we have 14  members! The battle series is a 3 week online challenge that raises money to help out fellow athletes battling cancer. Please consider signing up, no matter what your fitness level is, I promise that everyone can participate.  Every year this event brings our gym community together, and since we are doing the workouts anyway, you might as well sign up!  For more information and to sign up, click here: Everyday Warrior Battle Series

    **Future Workshops to look forward to:  Self Defense with Carol Boswell, Ski and Snowboard Drylands Training with Christie Choma

    **Save the Date for the PDX Powerlifting Night of the living Deadlift competition October 28!

Injury Prevention for PDXstrength Athletes

Injury is an unfortunate reality inherent in all rigorous physical activity and no gym will ever be injury-free. But there are injuries we can consider preventable or easily avoided if athletes and coaches adhere to some basic principles.

Minimizing injuries will happen if you commit to starting slow, and being humble and aware of where you still need to improve. PDXstrength borrows from so many disciplines that it requires time and commitment to become competent with even one area.

Here are some Good Training Habits to help with Injury Prevention:

While it’s our responsibility as coaches to teach you movement, program intelligently, and keep you safe, it’s your responsibility as athletes to develop good training habits. Here is an overview of three great habits that will significantly enrich your training experience.

1. Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies. Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free. After you’ve signed in and changed, take advantage of the time you’ve got and start moving.

Many of us know where our tightest areas are—they’re the ones that make it difficult to squat below parallel or press a barbell overhead. Spend a few minutes mobilizing and doing some soft tissue work (foam roller/LAX ball, etc.) on your “problem areas.” If you don’t know where to begin, ask a coach what you should be prioritizing and we’ll help you out. MobilityWOD.com is great resource for folks who need simple, effective strategies to help them move better.

2. Log Your Workouts
Training without logging is like driving without a road map. You don’t know where you’ve been or where you’re going. Taking notes on important training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements.

3. Start Slow and Maintain Perspective
We take our training seriously ( most of the time haha ) at PDXstrength and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop broad, inclusive fitness. If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow.

The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start PDXstrength, intensity should not be a significant concern. The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity.

Training with a lifelong perspective is incredibly important. Remember that you’re here to build yourself up, not break yourself down. Scaling workouts properly, listening to your body and checking your ego at the door will allow you to work out successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.

Jossy and the PDXstrength crew

August Updates

Summer is going strong so far and we are looking forward to yet another month of amazing fitness. August is going to be amazing! 

***Please be on the lookout for some schedule changes in September. We will be adding a new bootcamp class Friday afternoons at 4:30 pm. Kettle bell club will be held Wednesday evenings instead of Tuesdays. ***

Updates, Events and Workshops: 
 
Our last skateboarding session  of the season starts September 9  and ends September 23. With Ted Schwallie coaching these classes, they are sure to be a blast! We have had such a great time so far coaching camps this summer! We have had campers gain confidence of the board, learn how to drop in, and many new friendships have been made! Cost is $50 for 3 classes on Saturday mornings. If the course dates don’t work with your schedule we offer private sessions or we can also prorate you for classes that you can attend. For more information on cost, dates and sign ups, please click here:  Skateboarding 
  • Our seasonal Free Running Club meets every Sunday at 9:30 am! At PDXstrenth Run Club sessions, you’ll find encouragement, guidance, and a local crew of runners that’s main purpose is to socialize, get a little sweaty, and enjoy 2-4 miles at a comfortable pace. We’re not out to race, we just really like running with great people. All you’ll need to get going is a good pair shoes,a smile, and a signed waiver. There is no cost to join, just sign up so our coaches know who is coming! This is for PDXstrength members and nonmembers.I’ve really noticed a difference in my recovery and how much easier running is in workouts from participating in run club. It’s also been great to explore new areas that I normally wouldn’t have by myself.”Sign up for sessions here: Run Club
  • If you want to get started at PDXstrength our  PDX101 foundation series are the way to go!  We have one more evening summer session that starts the end of August.  Don’t miss your chance to enroll before these series  fill up!  PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $220 for 16 classes, plus free access to Open gym, kettle bell, yoga, run club,  and bootcamp classes for the duration of 101! Get started with this link:  PDX101. Don’t wish a year from now, you started today! 
  •  Our Sunday morning Yoga Class is designed to help our athletes improve their flexibility, mobility, and breath work. Yoga has amazing benefits, and will truly compliment the work we do at PDXstrength! Yoga classes are included with PDXstrength membership and free to non members as well. This class is free until September, so please bring a friend, family member, or neighbor to share the joys of Yoga!  We are sorry for the inconvenience, but we won’t have Yoga on August 20, and August 27. You can sign up for Yoga here: Yoga
Have you tried one of our Stand Up Paddling fitness classes yet? For the month of August classes are only $39 including the use of a board!  Stand up paddle boarding (SUP) is low impact, a great workout, and gets you on the water enjoying nature. These unique workouts will be a great way to spice things up, enjoy the outdoors and try something new! Beat the heat and get on the water for some fun, unique fitness! For more information on our SUP program and sign ups : Stand Up Paddle Board Classes
  • Weightlifting classes will be back this September 13. Improve your power, speed, strength, and flexibility with Olympic-style weightlifting! This 6 week course will cover the Olympic lifts, the snatch and the clean & jerk, as well as assistance exercises for Olympic Weightlifting. Sign up for weightlifting here: Olympic Weightlifting 
  • Congrats to Justin Cook for being our August member of the month! Justin has consistently worked hard over the years at PDXstrength!  Have you seen this guy do pull-ups ? Justin comes to class each day with a great attitude and is good about listening to his body. He moves with intention and is super coachable and positive. Give Justin a big high five next time you see him in class!
  • Hey Team, our gym will be participating in the Everyday Warrior Battle Series this coming September. Our goal is to get 25 members signed up. So far we have 7 members! The battle series is a 3 week online challenge that raises money to help out fellow athletes battling cancer. Please consider signing up, no matter what your fitness level is, I promise that everyone can participate.  Every year this event brings our gym community together, and since we are doing the workouts anyway, you might as well sign up! Kate Nolan made this awesome sign up sheet for the gym. For more information and to sign up, click here: Everyday Warrior Battle Series
  • Save the Date for Sunday, September 24 for the Lift Up Autism charity workout. This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. We had a blast last year participating in this event, and we are looking forward to an even larger turnout this year! Stay tuned for when the signups are released. 
  • ** To thank all of over amazing members, we will be hosting an end of the summer party at PDXstrength with free karaoke, beer and free pizza on Friday, September 8, at 7:30 pm.  Bring your favorite adult beverages (we will provide your first beer), and get ready to grub on some pizza and rock the mike! PDXstrength has some members pretty talented at karaoke, so start practicing!**
  • **Future Workshops to look forward to:  Handstands with Ari, Gym Newbie with Jen, and our popular series Build a Better Booty!**

Get Signed up for the Everyday Warrior Battle Series

Ok troops, we need 21 more PDXstrength athlete signups. Our goal this year is 25 signups.  What an easy way to help fellow athletes battling cancer? All it takes is 2 minute to sign up, and 3 workouts. There are so many options, that no matter what your fitness level or age, you will be able to participate. Workouts are in September, and we are going to be doing them anyway in class, so what’s stopping you? Lets do this! For more information on the Everyday Warrior foundation, and to sign up, use this link: 

July Updates

We hope you had a had a happy fourth of July holiday! Next week we will be getting a surprise shipment of new equipment! We hope you enjoy the new toys and as always, we are looking forward to being a part of your fitness journey at PDXstrength this summer. Stay hydrated my friends, and we will see you in the gym! 
 
Updates, Events and Workshops: 
 
  • Our last Skateboarding session went over so well, our participants asked us to add another session! Youth and Adult beginner skateboard camps are on Saturdays at Pier Park skatepark.  We have two sessions remaining, July 15-29 and September 9 – September 23. With Ted Schwallie coaching these classes, they are sure to be a blast! I’m really looking forward to hosting this program, as skateboarding holds a special place in my heart. Class sizes are limited. Cost is $50 for 3 classes on Saturday mornings. If the course dates don’t work with your schedule we offer private sessions or we can also prorate you for classes that you can attend. For more information on cost, dates and sign ups, please click here:  Skateboarding 
  • Our Free Running Club meets every Sunday at 9:30 am! At PDXstrenth Run Club sessions, you’ll find encouragement, guidance, and a local crew of runners that’s main purpose is to socialize, get a little sweaty, and enjoy 2-4 miles at a comfortable pace. We’re not out to race, we just really like running with great people. All you’ll need to get going is a good pair shoes,a smile, and a signed waiver. There is no cost to join, just sign up so our coaches know who is coming! This is for PDXstrength members and nonmembers.Sign up for sessions here: Run Club
  • If you want to get started at PDXstrength our  PDX101 foundation series are the way to go!  We have evening and morning summer sessions. Our next summer session, starts next week. Monday and Wednesday mornings at 8:15 am. Don’t miss your chance to enroll before these series  fill up!  PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $220 for 16 classes, plus free access to Open gym, kettle bell, yoga, run club,  and bootcamp classes for the duration of 101! Get started with this link:  PDX101. Don’t wish a year from now, you started today! 

     

  •  Our new Yoga Class is designed to help our athletes improve their flexibility, mobility, and breath work. Yoga has amazing benefits, and will truly compliment the work we do at PDXstrength! Yoga classes are included with PDXstrength membership and open to non members as well. This class is free until September, so feel free to bring a friend, family member, or neighbor to share the joys of Yoga! You can sign up for Yoga here: Yoga
  • Have you tried one of our Stand Up Paddling fitness classes yet? PDXstrength is proud to offer seasonal stand up paddle board fitness classes this summer. Stand up paddle boarding (SUP) is low impact, a great workout, and gets you on the water enjoying nature. These unique workouts will be a great way to spice things up, enjoy the outdoors and try something new! Beat the heat and get on the water for some fun, unique fitness! For more information on our SUP program and sign ups : Stand Up Paddle Board Classes
  • Congrats to Tyler Knop for being the PDXstrength member of the month! Tyler is a likable, coachable and all around super nice guy! His positive attitude is infectious, and he’s always cheering everyone on in class until they finish the workout. Tyler also leads our run club, every Sunday at 9:30 am! Thanks Tyler for being so awesome! Give Tyler a big high five next time you see him in class!

     

    Our gym will be participating in the Everyday Warrior Battle Series this coming September. This is a 3 week online challenge that raises money to help out fellow athletes battling cancer. Please consider signing up, no matter what your fitness level is! Every year this event brings our gym community together, and since we are doing the workouts anyway, you might as well sign up! For more information and to sign up, click here: Everyday Warrior Battle Series

    Save the Date for Sunday, September 24 for the Lift Up Autism charity workout. This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. We had a blast last year participating in this event, and we are looking forward to an even larger turnout this year! Stay tuned for when the signups are released. 

    ** To thank all of our amazing members, we will be hosting an end of the summer party at PDXstrength with free karaoke, beer and free pizza on Friday, September 8, at 7:30 pm.  Bring your favorite adult beverages (we will provide your first beer), and get ready to grub on some pizza and rock the mike! PDXstrength has some members pretty talented at karaoke, so start practicing!**

June Updates

Greetings  Strength Tribe! 
 
Congrats to all of our athletes that are currently doing the Lurong Challenge this month! Making a commitment to nutrition, consistent workouts and healthy lifestyle habits is incredibly inspiring!
Summer is right around the corner and we can’t wait to share all the radical programs we have in store!
Updates, Events and Workshops: 
 
  • We are offering Adult and Youth,  3 week Skateboard camps. We have two sessions offered, June 16 – July 1 and September 9 – September 23. With Ted Schwallie coaching these classes, they are sure to be a blast! I’m really looking forward to hosting this program, as skateboarding holds a special place in my heart. Class sizes are limited. Cost is $50 for 3 classes on Saturday mornings. If the course dates don’t work with your schedule we also offer private sessions. For more information on cost, dates and sign ups, please click here:  Skateboarding
  • Our Olympic Weightlifting courses are back. Classes are Wednesday evenings at 7:30 pm. The cost is $66 for 6 classes. The classes  are small so you get lots of individual coaching.   Sign up for our next round of classes here: Weightlifting       
  • Our Free Running Club meets every Sunday at 9:30 am! At PDXstrenth Run Club sessions, you’ll find encouragement, guidance, and a local crew of runners that’s main purpose is to socialize, get a little sweaty, and enjoy 2-4 miles at a comfortable pace. We’re not out to race, we just really like running with great people. All you’ll need to get going is a good pair shoes,a smile, and a signed waiver. There is no cost to join, just sign up so our coaches know who is coming! This is for PDXstrength members and nonmembers.Sign up for sessions here: Run Club
  • If you want to get started at PDXstrength our  PDX101 foundation series are the way to go!  We have evening and morning summer sessions. Don’t miss your chance to enroll before these series  fill up!  PDX101 is our foundation series that will meet you at your current fitness level and get you prepared for our Group Strength and Conditioning classes. Cost is $220 for 16 classes, plus free access to Open gym, kettle bell, yoga, run club,  and bootcamp classes for the duration of 101! Get started with this link:  PDX101. Don’t wish a year from now, you started today! 

     

  •  Sunday, June 11 at 8:30 am will kick off our new Yoga Class designed to help our athletes improve their flexibility, mobility, and breath work. Yoga has amazing benefits, and will truly compliment the work we do at PDXstrength! Yoga classes are included with PDXstrength membership and open to non members as well. You can sign up for Yoga here: Yoga
  • PDXstrength is proud to offer seasonal stand up paddle board fitness classes this summer. Stand up paddle boarding (SUP) is low impact, a great workout, and gets you on the water enjoying nature. These unique workouts will be a great way to spice things up, enjoy the outdoors and try something new! For more information on our SUP program and sign ups : Stand Up Paddle Board Classes
  • Congrats to our member of the month, Tommy Takemoto! Tommy has an amazing work ethic, is humble and takes the time to help out our athletes at PDXstrength. We are very fortunate to have Tommy on our team, and he has inspired a lot of our athletes to try out competitions and push themselves. Give Tommy a high five the next time you see him in class!

     

    Save the Date for Friday, June 23! We will kick off summer with snacks, drinks and Scavenger Hunt to raise money for charity.  We are going to pick out the charity this week thanks to all the suggestions on our private Facebook page for members. This event will be open to both member and non-members. Stay tuned for more details!

 
 
We appreciate your support and commend you on your dedication to fitness and health! 
Yours in health, 
 
Jocelyn
and the PDXstrength crew

2017 Programming and beyond. Words from our Head Coach, Nigel.

Hey Strength Tribe! We have  a large group of athletes that have been with us from the start of our strength and conditioning program ( over 3 years), some who just joined us, and some that have been following our programming a few years.  It’s always great to see the big picture and the “why” behind our programming.

Here is some words from our head coach, Nigel:

 

We spent much of 2014 and 2015 addressing issues of movement quality, joint prep and getting more folks comfortable with pull ups and dips.
We’ve upgraded a lot of the wellness with full-on Gymnasticbodies training to increase kinesthetic awareness, reduce injury, and add further resilience.
In 2017, we successfully completed a ramp-up to the highest training volume the gym has done, with the lowest incidence of injuries that I am aware of.

We’ve also had success at relatively high level competition in both the Rx and scaled division, and it has shifted the culture of the gym a bit. We’ll see how it impacts the Lurong performances this year.

Looks like we are ready to start testing the combination of high skill and high work capacity. You’ll notice some of the upcoming WODs will require this. In prep, I’ve been increasing using WODs where it is easy to compare overall performance between populations.

I’m trying to catch us up to trends on the Crossfit main site, and will be including most of the individual regional WODs (where appropriate) for the first time at PDXstrength.

I’ve also been ramping up our running for endurance this summer to the highest level the gym will have seen so far. For the competitive folks, combining this with Gymnastic bodies days is one of the better ways to build a competitive VO2, structural and movement base for athletes that can’t afford to spend multiple hours training on a regular basis. The goal is to make the active recovery days (GB days) for our more competitive folks both restorative and higher work capacity than it is for the average athlete who might more frequently choose a day off, or another activity.

Of course, we won’t get there right away, but move the shape of the gym’s performance distribution curves while taking care of everyone participating.

The trade-off is some reduction the time allotted for high-level Oly technique. My opinion is that better fitness, range of motion and volume on the basic lifts will make technical oly progressions easier later, while speeding up our overall mobility+stability acquisition. i.e., make training more efficient at our current overall state. I’m thinking that athletes willing and able to focus more specifically on oly lifting can avail themselves of Jen’s excellent coaching ( Wednesday evening weightlifting workshops and personal programming/training). However, those who can’t fit the oly class in their schedule will be well prepared when they do get a chance to work on it.

Please feel free to send comments, questions, criticisms or reactions. Cheers,

Nigel

Interested in joining Portland’s premier fitness community in the St. Johns / Cathedral Park Neighborhood? Get Started today by signing up for one of our upcoming 101 series! Don’t wish a year from now, you started today!

Congrats to all of our competitors this month

I’m so proud of our PDXstrength family, breaking out of their comfort zones and dabbling in some local fitness competitions. Competing is a great way to stay motivated and put meaning behind your training. Competitive fitness can definitely be intimidating, but after your first competition you will realize that all levels can participate, they are super fun, they bring out your best and you learn a ton about yourself!  I like to participate in a few competitions per year, so that I have something to work towards, and  it motivates me to work on my weaknesses. I don’t compete to win, I compete to be a better version of myself and if I happen to do well, it’s icing on the cake. If you are curious about participating in any local, or online competitions like the Summer Lurong Challenge we are doing this month, don’t wait, don’t hesitate, don’t marinate, just take the plunge, you have nothing to lose and everything to gain!

Kick off the PDXstrength running club with the BEER MILE!

Start training for our first ever PDXstrength Beer Mile, our Airdyne fundraiser on Friday, April 14 at 6:30 pm. Run or Row a mile for time, but you have to drink a beer before every 400m! We will provide the beer!

Don’t feel like participating, that’s cool! Come cheer on your fellow strength tribe members and have some laughs with your favorite gym rats! There will be prizes for the winners, and donations will go towards purchasing a 3rd Airdyne for the gym! Seems appropriate since the Airdyne and Beer miles make me want to toss my cookies! We can continue the party at the Wursthause for more beers and brauts….

Our community is incredible!

This morning was our Sunday Funday Fundraiser workout.  Our strength tribe raised $400, which we donated to the ACLU and the Sierra Club. Our small but mighty gym inspires me every day, and today my smile was even bigger watching our community come together, sweat, laugh and do something positive to help our world. The members at PDXstrength never cease to impress me, thanks so much for a great turn out!